0:00-15:00 General/Specific Warm-up
15:00-27:00 Static Strength
27:00-35:00 Transition to Endurance
35:00-55:00 Endurance
55:00-60:00 Cool-down/Accessory Work
General Warm-up
3 rounds
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Up Dog to Down Dog
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Static Strength
Alt. EMOM 12
20 sec Hang From Rig
30 sec Side Planks (15 sec each side)
40 sec Front Plank
FOCUS:
Bar hang for grip strength
Side and Front Planks for core strength
Endurance Prep
2-3 Rounds
4 MB Sit-ups
6 Single DB Hang Clean and Jerks
10/8 Calorie Row
Endurance:
AMRAP in 20 minutes
8 MB Sit-ups @20/14
10 Single DB Hang Clean-&-Jerks @50/35
14/12 calorie Row
SCORE: Rounds + Reps
PACE GOAL: 9-12 Rounds
FEEL:
Steady Eddy or Betty
The MB Sit-up, Clean & Jerk and Row reps/Calories are relatively low, this should allow you to stay consistent over the duration
STRATEGY:
Start out just a little bit slower than you think and look to have minimal fall off each round
Steady pace on the sit-ups
Switch hands as needed on the DB Clean & Jerks, but do them all without putting the DB down
We have been working a lot during Cardio with an RPE of 7, that holds true here with the rower
PARTNER OPTION:
Same reps, split them as needed
BEGINNER: 10/8, 25/15, 12/10 Calorie Row or partner version with scaled movements
SCALED: 14/10, 35/20 or partner version with Rx movements
FIT February Day 5
5 minute block
500/400m Row
Max Bottom Half Burpees with remaining time (VIDEO)